“The number one excuse that people throw at me for why they can’t work out is time,” says Australia’s most famous trainer, Michelle Bridges, “and it can be a valid excuse, given the hours people work.”
Bridges, who’s known for role as the fitness guru on The Biggest Loser Australia, introduced herself to Americans in a big way with her online 12-Week Body Transformation Program, and her first book to be released in the US has a clear message: you don’t need as much time as you think.
“We can still find time, even if it’s 15 minutes, and we can make that really worthwhile,” she says. Other things you don’t always need? A gym membership, weights, or more space than the width of your yoga mat.
Doubtful you can get a good workout this way? To prove it, Bridges created this 15-minute routine that hits multiple muscle groups and everything you need—strength, agility, and plyometrics to get your heart-rate up.
“We can still find time, even if it’s 15 minutes, and we can make that really worthwhile.”
She took me through it, and I could barely get through the reps by the end (and was seriously feeling it the next day). Memorize the moves and simple structure now, and you’ll never miss a workout due to back-to-back meetings, travel plans, or budget woes again.
Scroll down for Michelle Bridge’s 15 minute full-body toning workout.
Originally posted January 22, 2014. Updated February 28, 2017.
There are five total moves. Move through them using a 20-10-20-10-20 rep sequence as many times as you can within 15 minutes. Move as quickly as you can throughout, and take breaks only if you need them. To keep it exciting, you can try changing up the reps (20-18-15-12-9, for example), change the order of the exercises, or add in weights or a medicine ball.
1. Thruster Jumps (20)
Start in a wide squat position and jump straight up, clapping your hands together at the top. Land softly and spring back up immediately.
2. Plank Jumps (10)
Start in plank position, shoulders over wrists, body in a straight line to your heels. Hop the feet in, with your knees towards your chest, and then back out. (Pretty manicure optional.)
3. Drop Squat with V-Arms (20)
Start standing up with your knees slightly bent, feet together, hands in fists. Jump your feet out to the side, landing in a wide squat, arms straight up forming a V. “Really punch your arms in the air straight up with your back upright to work your back muscles,” Bridges says.
Move your chest towards the floor with your body in a straight line and push back up with force as you exhale. If it’s too hard, drop down to your knees. (Need help? Use this tutorial on how to do the perfect CrossFit push-up before you get started.)
5. Frog Jumps (20)
Start with your feet hip width apart, knees slightly bent. Hinge at your hips bringing your chest forward towards the thighs, arms behind you (similar to a skiing position!). Jump straight up into the air reaching your arms overhead. Land softly and repeat.